You could be among those who like eating peanuts with the shell still on if you want a little extra crunch while snacking on nuts. Are there benefits In the shell of a peanut? The National Peanut Board made a public social media message on Twitter and Instagram to show support for all types of peanut snacking, shelled or not. There were several responses, and one person simply said, "I don't know." "Consume always with the shells on! Is there no other option?" The idea of eating peanut shells baffled several users, who added, "I didn't realise that was a thing." Nutrient-dense peanuts provide protein, fibre, iron, magnesium, and antioxidants. The peanut shell, on the other hand, is made up of 8% water, 1% fat, 25% cellulose, 60% crude fibre, and 6% crude protein. The peanut shell has only a little positive impact on human health, despite the positive effects of peanuts. So, is it OK to eat the shell along with the peanut, or may doing so be harmful to your health?
Although accidentally eating a peanut shell once in a while won't kill you, intentionally eating nuts is usually not advised. A peanut shell looks like cardboard or sawdust when ingested, and our digestive system cannot effectively break it down. Inflammation and possible dangerous blockages may develop from this. One such condition that may arise from eating peanut shells is colitis, which is characterised by inflammation of the colon as a consequence of trauma, infection, or blood loss. Due to the fact that peanuts are routinely treated with chemicals to prevent fungal infestation, peanut shells may also contain insecticides. Growers often fail to remove the pesticides from the shells since they are not meant for human consumption. The fungus Aspergillus flavus and Aspergillus parasiticus, which are known to stunt children's growth, weaken immunity, and have been linked to the emergence of cancer, are also present in peanut husks. If you regularly ingest large quantities of peanut shells, speak with a doctor. Peanut shells may be used for compost heaps, cat litter, mulch, and barbecue charcoal instead of being eaten as a snack.
When You Eat Too Many Peanuts, This Occurs As you may well know, peanuts are a good source of fibre, protein, and healthy fats. One ounce of raw peanuts has over seven grammes of protein, according to the Agricultural Research Service of the United States Department of Agriculture. It also has a lot of fibre, magnesium, calcium, and zinc, as well as 13.9 grammes of fat and 4.5 grammes of carbs. The problem is that we often eat many dishes, which causes the calories to add up rapidly. When eaten in moderation, peanuts are a healthy addition to the majority of diets. According to 2017 research that was published in the Journal of the American College of Cardiology, those who ate peanuts, tree nuts, and walnuts at least twice a week and at least once a week had a 13% to 18% reduced risk of developing heart disease than those who did not. The risk of overall mortality from cardiovascular disease may be reduced by this crunchy snack, according to a 2015 research that was published in JAMA Internal Medicine. However, you should only consume up to 2 tablespoons of peanut butter or 1 to 2 ounces of peanuts every day (via the Peanut Institute). Maybe some of the calories in nuts are not fully absorbed. You should be aware that eating peanuts as a snack while watching television may add up rapidly in terms of calories. According to Healthline, 100 grammes of raw peanuts provide 567 calories.
The calories in nuts may not be completely absorbed by humans, which is a positive. A 2015 research that was published in The Journal of Nutrition found that certain nuts, including walnuts, had fewer calories than previously thought. David Baer, a research physiologist at the ARS Beltsville Human Nutrition Laboratory and the study's lead author, told the U.S. Department of Agriculture that walnuts had far fewer calories than previously thought. The fact that most people don't chew the nuts all the way through before eating them might be the cause of this phenomenon. Researchers hypothesise that humans may not be able to thoroughly digest nuts. Nutrient absorption may be hampered by eating peanuts. Some people may not be aware that lectins and phytic acid are present in peanuts (via Chris Kresser). These "anti-nutrients" may prevent the body from absorbing minerals. They also prevent the activity of pepsin, trypsin, and other digestive enzymes. The Harvard T.H. Chan School of Public Health notes that lectins, for instance, may affect how well zinc, iron, calcium, and other minerals are absorbed. However, there is little evidence to support lectins' long-term harmful impacts on health. Functional medicine specialist Chris Kresser emphasises that minute concentrations of lectins and phytic acid are unlikely to be hazardous.
The Canadian Society for Intestinal Research advises reducing your intake of phytate-rich foods if you have mineral deficiencies. Eating a handful of peanuts every now and then shouldn't have a negative impact on your health as long as you don't overdo it. You might experience inflammation Omega-6 fatty acids, which the human body cannot naturally synthesise, are present in peanuts (via SF Gate). They support healthy reproductive organs, hair development, metabolism, and the brain. Some omega-6 essential fatty acids may cause pain and inflammation, according to the Icahn School of Medicine at Mount Sinai. These fats, when consumed in excess, lead to insulin resistance, weight gain, and obesity claims 2016 research printed in the journal Nutrients. Consequently, it is fine to substitute peanuts for your typical snacks. It's best to take them in moderation rather than in excess. For a more nutritious snack, you may also mix them with pumpkin seeds, flaxseeds, walnuts, and pistachios. For instance, walnuts provide 4.3 grammes of protein per ounce along with a number of other minerals and nutrients including potassium, zinc, iron, and magnesium (per the Agricultural Research Service of the United States Department of Agriculture).